floFOCUS

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 3 @ RPE 8.5↓ reduce load
• 5 @ RPE 7.5↓ reduce load
• 7 @ RPE 7↓ reduce load
• 9 @ RPE 6.5

Rest ~2:00 between sets

2 sets: 8 DB Chest press + 6-8 chin ups

2 sets: 12 arnold press + 12 each s/a db row + 12 crush press + 21’s (db)

amrap remainder of time

• 400m run
• 15 pull ups
• 400m run
• 25 push ups

Push/Pull

20-min

2 rounds

• 8 bar good morning
• 12 rb pull through

Deadlift 3×3@ 85%

• Rest 2:00–2:30

emom : (5 rounds)

1. 15/12 cal bike/ski
2. 12 hang power clean
3. 9 burpee over bar

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/85)

Alzheimer’s Charity Burn (All Are Welcome)

Showing our support for the Alzheimer’s Assocciation

10-min amrap

• 10 burpees
• 15 kb swings
• 200ft farmers carry

10-min amrap

• 200m row/ski
• 30 slam balls
• 400m run

10-min amrap

• 10 db snatches
• 15 wall ball
• 20/16 cal bike

10-min amrap

• 200m run
• 20 push ups
• 20 sit ups

*2-min rest between amraps*

Partner Chipper

40-min amrap

• 600m run (together)
• 50/40 cal bike
• 40 s2oh
• 30 burpee box jumps
• 20 pull ups

Member of the Month: Irene Resnick

warm up/POSITION (2 sets)

• 10 Each RB Terminal Knee Extensions
• 8 squat to forward plate press

back squat – the wave

• Wave 1: 3 @ 75% / 2 @ 80% / 1 @ 85%
• Wave 2: 3 @ 80% / 2 @ 85% / 1 @ 88–90%

emom: (4 rounds)

1. 6 each landmine hack squat
2. 10 landmine sumo squat
3. 15 db step overs
4. 20 heavy russian kb swings

HYROX (core+cardio)

8-min amrap

• 200m run
• 5 barbell roll out
• 10 burpees over bar

8-min amrap

• 20 cal ski
• 2-4 sled pushes
• 10 alt. db snatches

8-min amrap

• 200m run
• 250m row
• 20 br double slam

8-min amrap

• 30 total russian twist
• 20 total bicycles
• 10 cal bike

*2-min rest between amrap